01JUN10

Warm Up: Standard + Burgener

Practice: Shoulder Press 3 sets of 5 reps @ 65, 75, 85% of 1 rep max
Strict shoulder press here. No initiation with hips. Drive that head forward as you raise that bar above your head.

Train:
3 rounds for time
20 Jumping Split Lunges
10 GHD sit-ups
7 Burpees

Jumping Split Lunges are a new exercise for some of us. You are basically jumping up and landing into a lunge then jumping right back up and landing in a lunge with the opposite foot forward now. When jumping kick your trail leg as far back as possible and land softly "kissing" you trailing knee to the ground. The rep does not count unless that knee touches the ground. There should not be any break between jumps, each jump counts as a rep and you should not be traveling anywhere. Its done in one spot.
GHD Sit-ups are the standard, extend back as far as possible and then spring forward and touch your toes
Burpees are burpees: chest to floor, feet must leave the ground on the jump and you must clap your hands overhead.
Time Frame: 2-4 minutes; this will be short and fast so go all out
Comments: post your practice weights and your training time
Post: stretch it out; no excuses. This is a short workout today and trust me tomorrow you will be glad you did!

FYI - Wednesday will be our "chipper" and it involves running and gymanstic exercises. For us on the light side I plan on working out at 0530 on the Heli LZ at EMEDS to knock this out before it gets too hot. I recommend you join me (of course Dark Siders are welcome too but you actually have a better track than us). We will do a partial warm-up and then head straight into the training. It will be up to everyone to complete the practice later that day.